Happy Friday, thank you for opening this email.

I hope you have an amazing and sleep-filled weekend.

Struggle with your sleep you say?

Not anymore 👇️ 

Sleep used to be an absolute nightmare.

I’d be tired all day, wired at night, and never wake up rested.

Here’s what actually helped — no supplements or hacks, just three daily shifts that worked.

1. I Made My Bedroom Cold, like ACAP (as cold as possible lol.)

The body needs to drop about 1°C in core temperature to fall into deep sleep.

A warm room blocks that.

Sleep onset is triggered by a drop in core temp (Murphy & Campbell, 1997).

Cold rooms support deeper stages of sleep, especially REM.

Open your window, if you're scared of bugs buy a fan.

2. I Cut Off Caffeine 8–10 Hours Before Bed

Caffeine has a half-life of about 5–6 hours.

That means if you drink a coffee at 4 p.m., half will still be in your system at 9 or 10 p.m.

Even if you fall asleep, your brain doesn't reach its proper restorative stages.

I now have my last coffee/white monster (goat) by 2 pm max.

I know this is hard as caffeine is the greatest drug of all time, but give it a try.

3. I Started Training Earlier in the Day

I used to lift at 8 pm and couldn’t sleep until midnight.

If you can exercise as soon as you wake up even better, but I understand not everyone is a morning person, myself included.

Now I train before 5 pm, and my body winds down naturally.

Exercise raises core body temperature and adrenaline, so your timing matters.

💡 Helpful tip: Anything that raises your body temperature disrupts sleep, anything that decreases body temperature enables sleep.

Evening workouts can delay melatonin production and disrupt falling asleep (link)

Since stacking these three habits, my sleep has gone through the roof.

No whoop band needed — I feel it every morning.

Better sleep = better discipline, mood, and metabolism.

And who doesn’t love a good snooze?

I have built a PDF with my full toolkit below, simply click and screenshot. 👇️ 

🔗 See the full breakdown of my sleep toolkit →

That’s all for this week! Any questions?

I answer all DMs on my socials, or reply to this email! 📨 

This newsletter is designed for you to introduce habits to allow every reader to be the happiest, healthiest, and wealthiest version of themselves! 

See you next week,

Hugo.